Weekly Schedule

Full/Half Marathon Training Schedule - Week 15
Color GroupStart
Dec 12
Dec 13
Dec 14
Dec 15
Dec 16
Dec 17
Dec 18
Dec 19
Note: Monday through Friday run is expressed in minutes.
Green TBD OFF  

Color Group Training Pace:

Green All paces



Speed Work
“8×30-30” means “30 seconds fast, 30 seconds slow, eight times in a row.”

After a thorough warm-up, run for 30 seconds at about 90-95% intensity, then do a 30-second recovery jog. Make sure that you don’t slow down during the workout, so you are running your last 30 seconds about as fast or even a little faster than your first 30 seconds. Run on a soft surface if you can, rather than on concrete or asphalt. When you are done, jog or walk slowly for a while to cool down. Both the number of repeats and the duration of the fast and slow intervals will change from week to week.

After a warm up for about 5 – 10 minutes, maintain a pace about 10 to 15 seconds per mile slower than 10K race pace. The last 5 to 10 minutes should be a cool down period. Another way to gauge the pace of tempo runs: maintain a pace about midway between short-interval training speed and your easy-running pace.

Easy (e)
A slow run done at a conversational pace.

Hill work
Hills prepare the muscles for faster running without going anaerobic. Hill training will enable you to run better on all types of terrain. Find a hill with a moderate grade — about 10-15%. Run at about 85% effort and jog slowly down to recover. Start with about four hills and increase by one per week until you can run 8-12 hills.